Nails Log

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nails		...	09-05-2018 @ 10:48
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Wednesday 09th May 2018 Band Rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps --I need these in my life as well. All this rowing should go some way to balancing my internal rotation. Damn desk job. Actually I think these may be good for squats as well. A1 Front Squats 70kg x 8 reps --Super light 120kg x 3 reps --Reverse Bands on 160kg x 3 reps --Legs fine with his but abs destroyed. This is awesome. I need more stability work like this. I'll be keeping the bands for this lift but I do need more sets. A2 Kneeling Hip Extension/Nordic Curls --Hip Extension x 10 reps --Band Assisted Nordic Curls x 3 reps x 3 reps --Damn that's a step up. Of course it's knee flexion rather than hip extension but I want to work as many elements as I can. B1 Deadlift --Hook Grip 120kg x 3 reps 160kg x 1 rep 200kg x 1 rep --Reverse bands on, Wide Grip, straps 280kg x 5 reps --Felt awesome. I'm up 10kg but I dropped a set, it should be ok to add this back in next week. Slow adding volume on these. I'll be up at 300kg by summer. B2 Facedown Incline EZ Curls 35kg x 10 reps 35kg x 10 reps 35kg x 10 reps --I can sort of feel mi biceps working. Usually on the EZ bar I get nothing. In effect, this is a positive.

stephen9069		...	09-05-2018 @ 14:48
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Strong work mate i might give these nordic curls a try will need every band i have to support though lol.

nails		...	09-05-2018 @ 15:14
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	stephen9069 said:Strong work mate i might give these nordic curls a try will need every band i have to support though lol. Lol cheers mate. The kneeling hip extensions are easier so you might want to start there. The big difference between the two is where you bend. If you bend at the hip it a hip extension, if you bend at the knee, it's knee flexion (slow down egghead). www.t-nation.com/training/nordic-hamstring-attack

Oxman		...	09-05-2018 @ 19:25
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330 765.0 kgs @ 92.9kgs UnEq	Those reverse band deads are flying up mate, be up to 300kg soon no doubt. How much are they taking off at the bottom?

nails		...	09-05-2018 @ 19:51
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Oxman said:Those reverse band deads are flying up mate, be up to 300kg soon no doubt. How much are they taking off at the bottom? Ta mate, they take off about 60kg, perhaps a touch more. I'm certainly weakest off the floor and the bands add up to more than the sum of their parts if you know what I mean. The big thing is they ask less in terms of recovery. Deadlifts kill my cns. That's my limiting factor and why I don't push these hard week in week out. It's also why I squat a lot. I can do that every day with very few I'll effects. 300kg is there for sure, it's just a matter of being able to do it every week and not taking away from my other lifts. Lift smarter not harder and all that.

Oxman		...	09-05-2018 @ 20:16
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330 765.0 kgs @ 92.9kgs UnEq	nails said: Ta mate, they take off about 60kg, perhaps a touch more. I'm certainly weakest off the floor and the bands add up to more than the sum of their parts if you know what I mean. The big thing is they ask less in terms of recovery. Deadlifts kill my cns. That's my limiting factor and why I don't push these hard week in week out. It's also why I squat a lot. I can do that every day with very few I'll effects. 300kg is there for sure, it's just a matter of being able to do it every week and not taking away from my other lifts. Lift smarter not harder and all that. Take off the same as mine then. They are a brutal exercise, I found once past 280 they seem to not do as much...even though of course they are...I know what you mean. They are tough to recover from too.

nails		...	09-05-2018 @ 20:33
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Oxman said: Take off the same as mine then. They are a brutal exercise, I found once past 280 they seem to not do as much...even though of course they are...I know what you mean. They are tough to recover from too. At a lighter weight the bands are doing a greater percentage of the overall work. The more you put on the bar the less work in, terms of percentage, the bands are doing. For me this lift is easier to recover from that just regular straight weight and I can get more volume in. It's a no brainer when looked at like that. I do love the overload on the upper back as well. That's why I widen my grip (but not snatch grip wide) as it puts even more stress on my upper back. Side note. People tell me having a chunky back, lats in particular, will not help with things like kidney strikes. I call bulls**t. They absolutely help and big thick muscles act like living armour. Sure strikes can still hurt but they don't do as much damage. There's a big differenice between pain and damage. Ok rant over.


John		...	10-05-2018 @ 15:46
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260 715.0 kgs @ 130kgs UnEq	nails said: At a lighter weight the bands are doing a greater percentage of the overall work. The more you put on the bar the less work in, terms of percentage, the bands are doing. For me this lift is easier to recover from that just regular straight weight and I can get more volume in. It's a no brainer when looked at like that. I do love the overload on the upper back as well. That's why I widen my grip (but not snatch grip wide) as it puts even more stress on my upper back. Side note. People tell me having a chunky back, lats in particular, will not help with things like kidney strikes. I call bulls**t. They absolutely help and big thick muscles act like living armour. Sure strikes can still hurt but they don't do as much damage. There's a big differenice between pain and damage. Ok rant over. Having ok at the time sized lats helped me absorb some pretty nasty kicks in the past,also when trying to pull your opponent close or his head down to knee in Mauy thai strong thick lats. are very useful I'm with you 100% on that one, I should imagine they are even more useful for you with grappling,

stephen9069		...	10-05-2018 @ 20:54
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	nails said: Lol cheers mate. The kneeling hip extensions are easier so you might want to start there. The big difference between the two is where you bend. If you bend at the hip it a hip extension, if you bend at the knee, it's knee flexion (slow down egghead). www.t-nation.com/training/nordic-hamstring-attack lol epic fail with these even with a cushion under my knees my bad knee just cant take the pressure across the front of it just feels like a massive crunching sensation so will have to find an alternative.

nails		...	11-05-2018 @ 09:28
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	John said: Having ok at the time sized lats helped me absorb some pretty nasty kicks in the past,also when trying to pull your opponent close or his head down to knee in Mauy thai strong thick lats. are very useful I'm with you 100% on that one, I should imagine they are even more useful for you with grappling, Being bigger and stronger is an advantage in every way apart from marathon session or on grading day. Think it's a little ironic that a bigger stronger individual can potentially do worse at a grading due to size (and endurance), especially for a self defence orientated system. However we've all got our hurdles to get over and that's part of the journey. I may be going to "summer camp" which is a residential course with a mix of difference scenarios. Things like sound and sight disturbances (load noises, pitch black then brilliant light). All sort of fun and games like "who's go the knife". I hadn't planned on going but the Mrs was urging me to go last night.

nails		...	11-05-2018 @ 10:20
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Friday 11th May 2018 The little one woke up yesterday so I didn't get a chance to train. It was quite sweet really, he'd had a nightmare and needed Dad to protect him so the monsters couldn't get him. Band Rows x 25 reps x 25 reps x 25 reps Band Face Pulls x 25 reps x 25 reps x 25 reps A1 Squats 70kg x 3 reps 120kg x 3 reps 160kg x 3 reps --Belt on 185kg x 7 reps --PB by 1 rep 185kg x 5 reps 185kg x 5 reps A2 Dips x 10 reps x 10 reps x 10 reps x 10 reps EZ Curls 35kg x 10 reps 35kg x 10 reps 35kg x 8 reps --Death

nails		...	14-05-2018 @ 08:58
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	Monday 14th May 2018 Band Rows x 25 reps x 25 reps x 25 reps Dips x 8 reps x 8 reps --Just chucking these in because why not. Band Face Pulls x 25 reps x 25 reps x 25 reps A1 Trap Bar Rows 65kg x 10 reps 85kg x 10 reps 85kg x 10 reps A2 Dead Press 60kg x 6 reps 70kg x 3 reps 80kg x 3 reps A3 Kneeling Rollouts x 7 reps x 7 reps x 7 reps A4 Squat 70kg x 3 reps 120kg x 3 reps 160kg x 2 reps 200kg x 1 rep --Reverse bands on 230kg x 3 reps 230kg x 3 reps --Careful, went too deep and bounced the bar off the safeties 230kg x 3 reps Dead Press --EMO(Half)M 85kg x 3 reps 85kg x 3 reps 85kg x 2 reps 85kg x 2 reps 85kg x 2 reps 85kg x 2 reps 85kg x 2 reps 85kg x 2 reps --Damn these were tough. It's only now that I realise I was meant to do 80kg. Oh well, might as well stick with 85kg now. Wow that was a tough session, shaking all over now.

John		...	14-05-2018 @ 09:30
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260 715.0 kgs @ 130kgs UnEq	nails said: Being bigger and stronger is an advantage in every way apart from marathon session or on grading day. Think it's a little ironic that a bigger stronger individual can potentially do worse at a grading due to size (and endurance), especially for a self defence orientated system. However we've all got our hurdles to get over and that's part of the journey. I may be going to "summer camp" which is a residential course with a mix of difference scenarios. Things like sound and sight disturbances (load noises, pitch black then brilliant light). All sort of fun and games like "who's go the knife". I hadn't planned on going but the Mrs was urging me to go last night. I 100% agree with that, that course sounds epic,

stephen9069		...	14-05-2018 @ 20:00
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Made those dips look easy mate I'm surprised you stopped lol. Definitely get yourself on the camp mate sounds like something not to be missed

nails		...	15-05-2018 @ 09:06
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	stephen9069 said:Made those dips look easy mate I'm surprised you stopped lol. Definitely get yourself on the camp mate sounds like something not to be missed Lol, there were easier than expected but I think much more in each set and the numbers would have taken a rapid nose dive. If I can throw in a few sets during the week then I'm happy. It's good volume. Weirdly I feel it entirely in my triceps at the time but my chest aches for days after.

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